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  1. #1
    Akrus423's Avatar
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    november 2005 muscle & fitness

    anybody conside this chest routine overtraining?

    Exercise-ball push-up 2 sets 15, 15 reps
    Incline Barbell Press 4 esets Reps 12, 7, 7, 9
    Flat-Bench Dumbbell Press 3 sets, 7,7,9 reps
    Incline Dumbbell Flye Sets 3 10, 10, 12
    Uneven Push-up 2 sets reps 15,15

    They say to train the chest once a week.

  2. #2
    O.M.E.G.A's Avatar
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    I have always been a firm believer in working Chest twice a week

    the pectorals are the only muscle that does not really fire unless directly worked on

    where delts , legs, arms, and back almost always get secondary work

  3. #3
    Akrus423's Avatar
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    what about the nervous system? anyways, what about my chest workout? is it overtraining?
    Last edited by Akrus423; 11-16-2005 at 06:33 PM.

  4. #4
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    anyways, doesn't it take 48 hours for the nervous system to recover?

  5. #5
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    it seems like its overtraining, for me atleast but i like to work chest twice a week, omega makes an GREAT!! point about how chest NEVER gets ne work other then chest day. I used to do ches tonce a week, similar to a routine liek that, doing 16 sets per workout n ive seen better gains twice a week, doing about 6 sets of chest each workout

  6. #6
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    whats your routine?

  7. #7
    O.M.E.G.A's Avatar
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    Quote Originally Posted by Akrus423
    whats your routine?

    2-3 sets of pushups for a warmup only

    1)Flat Dumbell Flys 4 sets ( no less than 8 reps per set)
    2)Incline Dumbell Press 4 sets ( on the heavy end 6-10 reps)
    3)Cable Flys 4 sets ( on the lighter end 10-15 reps for burn out and definintion)

  8. #8
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    Quote Originally Posted by OMEGA
    2-3 sets of pushups for a warmup only

    1)Flat Dumbell Flys 4 sets ( no less than 8 reps per set)
    2)Incline Dumbell Press 4 sets ( on the heavy end 6-10 reps)
    3)Cable Flys 4 sets ( on the lighter end 10-15 reps for burn out and definintion)

    This is a great routine, Sometimes I do pushups last just to really hit failure and fatigue.

  9. #9
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    Quote Originally Posted by singern
    This is a great routine, Sometimes I do pushups last just to really hit failure and fatigue.

    thanks

    I have really simplified things while preserving frequency and enough intensity

    my back workout is similar

    1) 1 arm dumbell or hammer strength machine row 4 sets 8-12 reps
    2) Hammer stength Pull downs 4 sets 8-12 reps
    3) Rear Delt machine of slightly bent over laterals 3 sets of 10-15reps
    4) mid intensity Stiff Deadlifts not easy but not super intense 4 sets of 10

  10. #10
    Cdub's Avatar
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    I always use do the med ball pushups to warmup. It works all the muscles used for pressing. I also do the uneven pushups at the end of the workout. really gives that good pump

  11. #11
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    Quote Originally Posted by Cdub
    I also do the uneven pushups at the end of the workout. really gives that good pump

    Never heard of this one, can you explain the exercise

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